What are the effects of ashwagandha on anxiety?
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Effects of Ashwagandha on Anxiety
Introduction to Ashwagandha and Anxiety
Ashwagandha, also known as Withania somnifera, is a traditional Ayurvedic herb renowned for its adaptogenic properties, which help the body manage stress. Recent studies have explored its potential benefits in alleviating anxiety, a common mental health issue affecting millions worldwide.
Clinical Evidence of Ashwagandha's Anxiolytic Effects
Systematic Reviews and Meta-Analyses
A comprehensive systematic review and meta-analysis of randomized controlled trials (RCTs) involving 1,002 participants found that Ashwagandha supplementation significantly reduced anxiety levels compared to placebo (SMD: -1.55, 95% CI: -2.37, -0.74; p = .005). This analysis underscores the herb's potential in managing anxiety, although the certainty of the evidence was rated as low, indicating a need for further high-quality studies.
Randomized Controlled Trials
Several RCTs have demonstrated the efficacy of Ashwagandha in reducing anxiety. For instance, a study involving 60 participants with chronic stress showed that a high-concentration full-spectrum extract of Ashwagandha root significantly reduced anxiety scores on the Hamilton Anxiety Scale (HAM-A) and serum cortisol levels compared to placebo. Another study with 54 participants reported significant improvements in perceived stress scale (PSS) and generalized anxiety disorder (GAD-7) scores, along with reduced salivary cortisol and increased urinary serotonin levels.
Comparative Studies
In a systematic review of human trials, five studies met the inclusion criteria, with most showing significant benefits of Ashwagandha over placebo in reducing anxiety and stress scores. One study compared naturopathic care with Ashwagandha to psychotherapy, finding a 56.5% reduction in Beck Anxiety Inventory (BAI) scores in the Ashwagandha group versus a 30.5% reduction in the psychotherapy group (p<0.0001).
Mechanisms of Action
Ashwagandha's anxiolytic effects are believed to be mediated through multiple pathways. It modulates the hypothalamic-pituitary-adrenal (HPA) axis and the sympathetic-adrenal-medullary (SAM) axis, which are crucial in the body's stress response. Additionally, Ashwagandha influences GABAergic and serotonergic pathways, which play significant roles in anxiety regulation.
Dosage and Safety
The effective dosage of Ashwagandha varies across studies. A non-linear dose-response analysis indicated favorable effects on anxiety at doses up to 12,000 mg/day, with stress reduction observed at doses of 300-600 mg/day. Most studies reported that Ashwagandha is well-tolerated, with mild adverse effects comparable to placebo.
Conclusion
Ashwagandha shows promise as a natural remedy for anxiety, supported by multiple clinical trials and systematic reviews. While the current evidence is encouraging, further high-quality, large-scale studies are needed to confirm its efficacy and establish standardized dosing guidelines. Ashwagandha's safety profile appears favorable, making it a viable option for those seeking alternative treatments for anxiety.
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